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Itsnotaboutme
12-22-2007, 10:01 PM
No I'm not talking about lifting weights. I have got that part down. I'm talking about like 60yd dash speeds, quickness and vertical.

So basically here is what I have laid out:

weighted sprints (10lb ankle weights)
6 10yd sprints
5 20yd sprints
4 30yd sprints
3 40yd sprints
2 50yd sprints
1 60yd sprint

10min of jump-rope

weighted deep jumps 5x20- What this is basically a squat with an explosion up (jump) then when you land you immediately go into the squat again.

Agility ladders

Agility cones

What I'm trying to do is increase me vertical, 60yd dash, and my quickness. Any advice is welcome.

Bassist-Dude
12-22-2007, 11:41 PM
Ankle weights, from what I've read, are definitely not something to be using.
Someone who knows more than me could fill you in better.

As for the other stuff, I suggest buying the Vertical Jump Developement Bible by Kelly Bagget. You'll learn everything that you need to know, and more.

Sensei
12-23-2007, 12:32 PM
DeFranco and Rooney's booklets on the vertical jump and the 40 yard dash are pretty good. They didn't have any pics in them when I bought them, but that was years ago now, and they may have a new edition out. Worth looking into.

The first article is an excerpt from "The Vertical Jump". The second article isn't an excerpt, but all the material is in the booklet too.
http://www.defrancostraining.com/articles/archive/article_fab15.htm
http://www.defrancostraining.com/articles/archive/articles_dirty-tricks.htm